![]() ![]() ![]() To practice diaphragmatic breathing, lay on your back and focus on breathing through your diaphragm by putting one hand on your stomach and one hand on your chest. “Since, on average, we take about 21,000 breaths each day, what other exercise can be done more than this daily?” says Drew Morcos, physical therapist and founder of MOTUS, a functional movement approach to clinical rehab for amateur and pro athletes. Though most of us wouldn’t correlate breathing techniques to relieving back pain, experts agree that it’s immensely helpful. “Stay for at least 3-5 minutes, breathing deep belly breaths, then switch sides.” Diaphragmatic Breathing Or you can turn your head gently in the opposite direction of your knees, which may help ease neck pain,” she adds. “Your head can remain neutral in the center. If your knees do not make contact with the ground, or each other, Ivas recommends placing a pillow between or beneath them for support. ![]() Scootch your hips a bit to the left before slowly dropping your knees to the right. ![]() Next, bend your knees and place your feet on the floor. Keep your palms facing up to soften your shoulders and pectoral muscles. To perform this pose, first lie on your back with your arms in a T-shape position. “It’s excellent for relieving spinal tension because it helps decompress the vertebrae without force and is also great for easing digestion,” says Dina Ivas, yoga instructor and founder of Yoga With Dina. This gentle, supported twist is just what you need if you’re dealing with a tense, painful lower back. Interested in starting yoga and not sure where to start? Aaptiv has hundreds of yoga classes for yogi’s of all levels. So, here are some of the best expert-backed exercises to help heal lower back pain. Research shows that spinal manipulation with exercise for back pain is just as effective as prescription NSAIDs in combination with exercise. The good news is that exercise is one of the best methods to treat back pain, especially in the lower lumbar spine. In fact, the American Chiropractic Association estimates that approximately 31 million Americans experience lower back pain at any given time.Īdditionally, back pain is the leading cause of disability worldwide and is the most common reason for missed work. If you suffer from back pain, you’re not alone. ![]()
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